Originally Posted by nArKeD
I believe CT says in his book that ISO’s are great for hypertrophy as long as their duration is around 30-40 seconds. The reason most studies conclude iso’s don’t have a hypertrophic effect is that the ISO length in the study is only 6 seconds.
What type of muscle fibers are being developed? Functional or cosmetic?
I’d be interested in hearing more about iso’s - they don’t use so much energy and might be a more effective way for me to maintain my delts better than with weights.
Where in CFTS is this info and where would iso’s fit into a schedule ?
Don’t use much energy?
I guess you haven’t done em much…
They certainly make you bigger quite easily, but you do get stronger so I guess it is functional.
Not CFTS, Christian Thibaudeau’s book.
They certainly make you bigger quite easily, but you do get stronger so I guess it is functional.
Do the shorter iso’s (5-10) seconds contribute to any hypertrophy?
The durations of ISO more or less correlate with regular reps. ie 5-10secs would be single, double and triples and vice versa. Assuming you go to failure.
So if you do enough 5-10sec ISO work then yes you would get bigger from it, but the longer duration stuff works better for size from what I have noticed, but there is more sarcoplasm with them, but that gives you work capacity. Ignoring longer duration stuff will cramp long term strength gains, that is something I have learned the hard way.
Its not like your going to wack on 5lbs of muscle in a few weeks, but your muscles do get bigger. Genetics come into as well, some people just don’t get bigger no matter what they do 
Thanks for the explanation.
I’m only interested in adding LBM if it is going to be functional mass (i.e. help me on the field/court), that was my only reservation in including them.